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The Brain-boosting foods

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We are very well aware that what we eat affects our body. Not-so-surprisingly, it also affects our mood, the brain functioning, our memory, and even our ability to think, handle stress or simple daily tasks.

Maintaining weight and staying fit shouldn’t be the only goal, but we also need to make sure we eat the right foods so that our body functions at its best and our organs stay healthy too. I would now like to throw some light on the high-powered organic engine of our body- The Brain!

Our brain regulates innumerable complex functions in our body and is constantly working even when we sleep! It stores an incredible amount of information in the form of images, texts and concepts.

We need to ensure that we constantly supply the fuel that our brain needs for its round the clock functioning. The best fuel for our brain is- Glucose, which is obtained from the carbohydrate-rich foods that we consume- Fruits, vegetables, whole grains, etc.

Apart from this main driving fuel, our brain also requires certain specific nutrients just like our heart, lungs or muscles do, to run efficiently.

Nutrients like Vitamin E, iron, folate, essential fatty acids (EPA and DHA), vitamin C, B12, zinc, etc. play a vital role in our cognitive functioning.

Let’s have a look at the foods are particularly important to keep our grey matter happy-

1) Nuts-

Nuts, especially walnuts and almonds, are extremely good for the brain and nervous system. They are packed with omega 3 and omega 6 fatty acids, vitamin B6, and vitamin E. Our brain is made up of 60% fat and low levels of good fats in food and body can contribute to depression, Alzheimer’s, and dementia. Vitamin E has been shown to prevent dementia by protecting the brain from free radicals.

2) Fatty Fish-

The active form of omega-3 fats, i.e. EPA and DHA, occur naturally in fatty fish like tuna, salmon, mackerel, sardines, herring, etc. Make sure you do not fry these fish as Omega 3 gets destroyed at high temperatures. Steaming or grilling is the best method to cook fish.

DHA is an essential during pre and postnatal brain development. In infants, DHA is needed for the growth of brain cells and other brain structures. It has not only shown to improve memory but also prevents the age-related memory loss. Greater incorporation of DHA into cell membranes prevents the brain, especially the neurons from oxidative stress.

3) Dark Green Leafy Vegetables-

Vegetables like collard greens, spinach, broccoli are good sources of B complex vitamins, beta-carotene, iron, folic acid, fibre, etc. These nutrients protect against free radicals and excavate the heavy metals that can damage the brain.

Folic acid is linked to lowering the levels of homocysteine ( a non-protein amino acid) in the blood, which otherwise may trigger the death of nerve cells in the brain.

4) Avocados-

This creamy treat is a rich source of MUFA, omega 3 and omega 6 fatty acids. It also comes with many antioxidants of its own, including vitamin E and Vitamin C, which protects the body and the brain from free radical damage.

5) Sunflower and Pumpkin seeds

They are packed with Vitamin E and contain a rich mix of protein, omega fatty acids, and B complex vitamins. These seeds also contain tryptophan, which the brain converts into serotonin to boost mood and combat depression.

We can sprinkle them on top of our salad or consume directly as a snack… well, I would say, a Brain-boosting Snack!

6) Berries:

These are antioxidant powerhouse which protects the brain from oxidative damage due to the free radicals which can prevent premature ageing, Alzheimer’s and dementia. The flavonoids in the berries also improve the nervous impulse transmission, improve memory, learning, and all cognitive functions.

7) Dark Chocolate:

Here’s a good news for the chocolate lovers! The flavonols in chocolate improve blood vessel functioning, which in turn ensures smooth flow of blood to the brain thereby improving our cognitive functions and memory. Chocolate also stabilizes our mood and eases our pain (goes without saying). Hey, but not to forget, moderation is the key! 2 pieces of 70-80% dark chocolate are more than enough to keep our mood and the brain cells happy.

It’s a list of simple foods that are easily available and we do consume these on and off. We can now pay a special attention to them and consume them more often to keep our Brain super-healthy!

 

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Fat Burning Foods

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In my previous blog, you read about 5 easy ways to cut down on fat. When we are talking about burning that extra fat from our body, we need to take care of our food too. Let’s understand what are these fat burning foods?

I have chosen some fat burning foods that we use in our daily routine but, unaware of its impact on our health.

When we talk about fat burning food, the first thing that comes to mind is Green Tea.

#GreenTea is packed with antioxidants but, did you also know that it can help you shed the fat? It’s the Catechins-(a type of an antioxidant which found in tea). These are a part of green tea that gets your body to switch over to burning more calories, as well as fat. Several studies suggest green tea may promote weight loss by stimulating the body to burn abdominal fat. It temporarily speeds metabolism after sipping it. To get the most benefit of it, you may need to drink green tea 2-3 cups per day.

#Bulletproof Coffee-I am sure you will love this one. Your favorite beverage may actually help rev the metabolism and help you lose weight. Try to have a cuppa coffee first thing in the morning but, try this new and healthier version of the coffee-‘the bulletproof coffee’. For this coffee cut out the sugar and cream and add 1tsp of virgin coconut oil or our very own desi-ghee or unsalted butter and get your daily dose of MCT’-(Medium chain triglycerides, it’s a type of fatty acids. It helps in food absorption, decreases body fat and increases lean muscle mass), the good fats which helps you in reducing cholesterol, controlling hunger pangs and helps in fat burning.

#Egg whites : One of the best source of protein. It is also known to be rich in branched-chain amino acids, which keep your metabolism boosted for several hours.

#Chicken, Lean meat and Fish- Excellent source of protein, they help us pump up our muscles. More the muscles in body, higher is the metabolism and higher is fat burning. Protein has a high thermogenic effect: You burn about 30% of the calories the food contains during digestion. They are also rich in Iron. Iron deficiencies often make our metabolism sluggish refraining from fat burning. Grab on these protein-iron rich combo foods at least twice a week. Skinless chicken breast is a great choice. Lean meats are full of protein and less fats. Then there are fishes that are rich in omega-3 fats, proteins and iron- look out for salmon, herring and other fatty fishes.

#Fiber– High fiber foods tend to be less “energy dense,” which means they have fewer calories for the same volume of food. Most of the fiber rich foods have the thermogenic affect which increases energy expenditure by stimulating the sympathetic nervous system to cause enhanced metabolic activity. When metabolic rate enhances, fats breakdown rapidly. Example, Fruits, green leafy veggies like spinach, Whole wheat, nuts, beans, oats, etc

As I have mentioned in my earlier blogs, that I have been on a healthier side. So, to cut down the extra fat from the body,I have increased the fiber intake in my meals. Most of us begin their day with oats and even I did the same. I started having oats in my breakfast. Oats are a fiber-rich whole-grain. Your body burns twice as many calories breaking down whole foods (especially those rich in fiber such as oatmeal and brown rice) than processed foods. To make it healthier, I started adding nuts in it. They’re high in protein, fiber, and heart-healthy fats. The combination of oats and nuts were so impactful that it helps me blow up the fats.

Nuts are an excellent way to curb hunger between meals. They’re also rich in calories, so limit your portions. So, you can have handful nuts in a whole day. If you don’t like eating nuts for snacks, chop them and sprinkle over main dishes or side items. You’ll still get the good fats, they bring, and they help to flavor up the meal.

Similarly, the other raw vegetables make for an outstanding snack. They satisfy the desire to crunch, they’re full of water to help you feel full, and they’re low in calories. When you’re in the mood for chips and dip, replace the chips with raw veggies. Another way to fill up before a meal is by eating salad. Make your salad interesting by adding a variety of fruits and vegetables or pomegranate, corn. Be careful about dressing, which can add a lot of fat building foods.

Water: For all the above listed foods, water is the most wanted nutrient. Without sufficient water intake, your body goes into dehydration and we very well know “Dehydrated body almost kills your metabolism”. 3 liters of water every day is ideal. Also to digest of the above listed foods and get the maximum benefit of them, water is required. While reading this article too, grasp a glass of cold water, which forces your body to use more calories to warm it up.

There are many other foods which you can add to your daily routine which can help you to burn fats like berries, especially blueberries, chilli peppers, grapefruit, olive oil, Enova oils (soy or canola), whole grains, beans and legumes, low fat dairy products, yogurt, flax seeds, etc.

So let’s start adding these foods in our daily routine and start en-kindling the fat.

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5 foods that fight high CHOLESTEROL

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Image Credit: prevention.com

It’s easy to eat your way to an alarmingly high cholesterol level. The reverse is true too – changing what you eat can lower your cholesterol and improve the armada of fats floating through your bloodstream. Fresh fruits and vegetables, whole grains, and “good fats” are all part of a heart-healthy diet. But, some foods particularly are good at helping bring down cholesterol.

How? Some cholesterol-lowering foods deliver a good dose of soluble fibre, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation.Others provide polyunsaturated fats, which directly lower LDL. And, those with plant sterols and stanols keep the body from absorbing cholesterol. Here are a 5 of those foods:

  1. OATS: An easy way to start lowering cholesterol is to choose oatmeal or a cold oat-based cereal like cheerios for breakfast. It gives you 1 to 2 grammes of soluble fibre. Add a banana or some strawberries for another half -gramme.
  2. BEANS: Beans are especially rich in soluble fibre and take a while to digest, meaning you feel full for longer hours after a meal. That’s one reason beans are useful food for folks trying to lose weight. With so many choices from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond, there are also many ways to prepare them. Beans a very versatile food.
  3. NUTS: A bushel of studies shows that eating almonds, walnuts, peanuts, and other nuts are good for the heart. Eating 2 ounces of nuts a day can slightly lower LDL, on the order of 5%. Nuts have additional nutrients that protect the heart in other ways.

If you are allergic to any kind of nuts like peanuts, Walnuts or cashew nuts; you can go for pistachios or just almonds or if nothing works then you can just quit this food group and try to include the other four foods.

  1. Foods fortified with sterols and stanols: Sterols and stanols extracted from plants gum up the body’s ability to absorb cholesterol from food. Companies and adding them to foods ranging from margarine and granola bars to orange juice and chocolate. They are also available as supplements.Getting 2 grammes of plant sterols or stanols a day can lower LDL cholesterol by about 10%.
  2. FATTY FISH: Eating fish two or three times a week can lower LDL in two ways: by replacing meat, which has LDL -boosting saturated fats, and by delivering LDL -lowering Omega- 3 fats. Omega -3 s reduce triglycerides in the bloodstream and also protect the heart by helping prevent the onset of abnormal heart rhythms.

BUT STAY AWAY FROM…

As you consider eating more of the foods that can help lower down cholesterol, keep in mind that avoiding certain foods can improve your results. To keep cholesterol levels where you want them to be, limit intake of:

SATURATED FATS: The saturated fats found in red meat, milk and other Dairy Foods, and coconut and palm oil directly boost LDL. So one way to lower your LDL is to cut back on saturated fat. Try substituting extra- lean ground beef for regular; Low-fat or skim milk for whole milk; olive oil or a vegetable oil margarine for butter; baked fish or chicken for fried.

TRANS FAT: Trans fats are a by-product of the chemical reaction that turns liquid vegetable oil into solid margarine or shortening and that prevents liquid vegetable oils from turning rancid. Trans fats boost LDL as much as saturated fats do.They also lower protective HDL and increase the tendency for blood clots to form inside blood vessels. Although Trans fats were once ubiquitous in prepared foods, many companies now use trans- free alternatives. Summer restaurants and fast-food chains have yet to make the switch.

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The Foods all Nutritionists agree are ‘Good For You’.

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We all love reading about the latest trending super food. Whether its Acai berry, Maca powder, or cacao nibs…we wanna know what’s going to up our metabolism or give us that boost of energy we are absolutely itching to have again.

Well folks…let the drum roll begin. Because the REAL super food category of the hour is not some fancy-named upgraded coffee bean or a concoction of some super vitamin made in a lab somewhere.

It is…..

Plants. Specifically fruits and vegetables (Background applause!!!)

Wait….how come you’re leaving? Wait! No…seriously! they are SUPER good for you!

I know, I know. It’s WAY snazzier to imagine that the secret ingredient is some hidden oil or seed or fruit buried at the bottom of Indiana Jones’ cavern. We want the food to be a singular holy grail. But, that is just not the way of it.

No – I’m afraid your mother, and her mother before her and HER mother before HER knew what they were talking about when they said simply “eat your vegetables.”

We have the evidence to prove it. Here are just a FEW examples of the tangible benefits researchers have uncovered about eating more vegetables.

  1. Those who eat more fruits and vegetables (at least 8 servings per day) are 30 percent less likely to have heart disease. (https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/)
  2. Those who eat more fruits and vegetables (specifically 8 servings or more) report greater levels of happiness and emotional satisfaction. http://sciencenewsjournal.com/eat-fruit-veggies-happy/
  3. Eating fruits and vegetables is associated with better weight loss and management outcomes:https://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/rtp_practitioner_10_07.pdf
  4. Eating a high concentration of fruits and vegetables are associated with a reduced risk of cancer:http://www.cancerresearchuk.org/about-cancer/causes-of-cancer/diet-and-cancer/how-healthy-eating-prevents-cancer
  5. Those who eat as few as five servings of fruits and vegetables every day tend to live longer. http://nutritionfacts.org/2015/09/17/how-much-longer-do-fruit-and-vegetable-eaters-live/
  6. Eating fruits and vegetables can even improve your sex life:http://www.huffingtonpost.com/knowmore-tv/8-ways-eating-fruit-juice_b_9872488.html

So if you’re looking for the newest, latest and greatest super-food, you really need no look toward the dark corners of the Bermuda triangle. It’s right in front of you at your local farmer’s market.

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